How to do the Bicycle Crunch
Primary: Obliques, Core · also works Hip Flexors. Also called: bicycle kicks, elbow to knee crunch.
Step by step
- 1
Lie on your back with fingertips behind your ears and legs lifted with knees bent.
- 2
Lift your shoulders off the floor and brace your core.
- 3
Bring one knee toward your chest while rotating the opposite elbow toward it.
- 4
Extend the other leg out straight without letting it touch the floor.
- 5
Switch sides in a slow, controlled pedaling motion.
Coaching cues
- Rotate from the ribs, not the elbows
- Slow and deliberate
- Lower back stays down
Common mistakes
- Pulling on the neck
- Rushing the reps
- Arching the lower back
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20
rest 45–60 s
Bicycle Crunch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bicycle Crunch work?
Primary: Obliques, Core. Secondary: Obliques, Core, Hip Flexors
How many sets and reps of Bicycle Crunch should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bicycle Crunch?
Same movement pattern, different equipment: Crunch, Russian Twist, Dead Bug, Mountain Climber, Plank Shoulder Tap, Side Plank.
Is the Bicycle Crunch good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.